Isometric

A1) Deadlift 5,4,3,3
3 sec stop 5cm off the floor

Rest 1:30

A2) Shoulder Press 5,5,4,4
Tempo 2-2-X-1

Rest 1:30

8 Rounds YGIG ( 4 Rounds each )

45sec Ring plank hold
8 + 8 Turkish sit-up (AHAFA)

Hang clean + Squat clean + Split jerk

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

Hang power clean + Front squat + Push jerk

@ 70% of 1RM C&J

5 x 5

AHAFA - deficit to increase intensity

4 Rounds for time:

50 DU
15 Toes to bar
10 HSPU

TC 10 min

Isometric

A1.Back squat 4,4,3,3
Tempo 2-4-X-1

Rest 1.30min

A2.Pull up 4,4,3,3
Tempo 1-1-X-3

Rest 1.30min

For time:

21 - 15 - 9

Wall ball
Barbell row (chin up grip)

TC 5min

Hang snatch + 2 Squat snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

Hang power snatch + Power snatch balance + OHS

@ 70% of 1RM Snatch